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So you don't to hang cleans?

Anyway, can you film the cable stuff that you're doing?

Track:

800m jog, dynamic warmup

4x120m/80m w/20m rolling start - average times: 14.5sec/9.2sec --> about the same

Coll-down UB

BW:78.5kgs

Track (yesterday):

400m jog, dynamic warmup

Starting drills (falling starts, crouch starts)

4x50m block starts

Cable work: 4x50m puller/4x50m pullee

300m - no idea what time

Cool-down UB/core weights

BW: 78.5kgs

Competing in the 200m this weekend and then there's State Championships the week after. There's no qualifying standards to enter (which is crazy) so it means I get an extra 100m in this season despite being shit. Not expecting to make it past the heats  .

Comp:

200m - 25.36 (-0.3sec on last round)

Shot put - 8.82m (+70cm on last round)

https://www.dropbox.com/sh/qfhqyyjc5uhkfgi/BcpLTcMqJS/Round10/Yellow-Round-10-Individual-22feb14-700pm.pdf

My L leg shin splint was a bit sore at start of warmups but faded away. Took 1000mg aspirin before warming up and it seemed to help. Marginal improvement in the 200, still pathetically slow though in the last 70-80m. I ran in heat 2 and I was right up with everyone until about the 120m mark. That's OK, it's just a bit of fun at the moment. If I could get back to my old times I'd be fine with that. The more important stuff is the 100m, vertical obviously, and measures of power like the bounds and shot put throws. Shot put was good at least.

__________

Track/gym:

Dynamic warmup

2x5 consec broads

2x5/leg SL bounds

800m time trial - 2:39sec (big improvement in fitness here)

Gym:

Squat: 4x5@120kgs

In between sets - usual ham/core stuff (window washers x 30, incline situps x 30, elbow-to-knee crunches x 50, standing ham curl machine: 2x15/leg@20kgs, lying ham curl (DL conc, SL ecc): 1x10@25kgs)

Power cleans: 4x70kgs (failed BADLY at this. It was just not working today)

Seated rows, lat pull

Bench: 1x10@75kgs (getting easier)

BW: 78.5kgs

1000mg aspirin beforehand. I wasn't planning on doing the bounds/800m but I felt fine during warmups. I think if I can get through the training with no pain, and treat them at night, hopefully they will fade away. Haven't had any more aspirin since and they feel OK right now. Obviously taking aspirin every session is not feasible, so if it doesn't go away soon I'll stop training for a bit. Pretty decent session, except the power cleans. I don't know why but I just could not pull the damn weight up! I think I was just tired.

wait so if 100 is more important, why didn't you run the 100 in the comp? was there not a race? sorry if you've already answered that and i just can't remember.

Yeah there's two programs that they run - 100/400/1500/LJ/javelin and 200/800/3000/TJ/discus programs (all other events run both times). The comp is every two weeks so you basically get to run a 100m once a month unless you qualify for a different competition held sporadically on other weekends. Because the last 100m round was cancelled I'm only gonna get to run two or three more 100s max before the season ends. And yes, this does suck!

god i need to move to a place where track clubs that involve sprinting and field events are a thing.

Has your main focus switched to sprinting or is it just a phase, like reaching a sub-12 100, going well at those meets etc then re-think things? How is the dunk fever going these days?